Wednesday, December 14th

Strength: Deadlift w/ 3 second negative 4×5 at 65-70% of 1RM

Strength – we’re going to really be working on our bracing and breathing technique today with some tempo deadlifts under moderate load. Lets ensure we keep our shoulders locked and not roll forward as we descend to the ground. Off of 1RM, not 5RM!

Conditioning: Ascending AMRAP 10 1 Power Snatch 115/85 2 Overhead Squat 115/85 3 Box Jump Over 30″/24″ 2/4/6, 3/6/9, 4/8/12, ect

Today’s workout focuses on a higher level of difficulty. For those scaling, weight should be above what they normally do in workouts for snatch and overhead squat and box should be higher than their normal box height.